Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Saturday Swim Session: Swim Smooth’s Perfect Pyramid
This is a steady endurance building session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their endurance.
Saturday Swim Session: Auburn Sprint Set
A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.
Saturday Swim Session: Daniela Ryf’s 6k Session
This is a solid session that will help build both your strength and endurance. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.
Saturday Swim Session: Drill Pyramid
Including drills within your programme is a great way to reinforce and enhance your technique. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.
Saturday Swim Session: Rust-Buster
This is a great session to build your fitness back up now that pools are starting to open up again around the world. This is a great session for all triathletes and open water swimmers.
Saturday Swim Session: Swim 75’s
This is a great session to build your fitness back up now that pools are starting to open up again around the world. This is a great session for all triathletes and open water swimmers.
Saturday Swim Session: Marathon Swim Training Workout
Preparing for a marathon swim event is challenging on a number of levels, but one thing you need to do is swim long workouts. Here is one of the workouts I use with my athletes to prepare for a marathon swim.
Saturday Swim Session: John Wood’s Endurance Workout
This is a great session that develops specific endurance for triathletes and open water swimmers.
Saturday Swim Session: Lindsay Zemba Leigh’s 400 Repeats #2
This is a great session that develops specific endurance for Ironman athletes and people doing longer ocean swims.
Yes, COVID-19 is impacting most swim training all around the world with pools shut in most western countries. I am continuing to produce these workouts and articles for athletes that are either lucky enough to still be able to train but also for when the pool reopens near you, you can use this in the future.
1 month ago
I noticed a few trees in blossom during this morning's "not a parkrun run". How did the run feel? Good- 1 month ago
A beautiful sunny ☀️ day to go for 11km on the #westcoastwildernesstrail my @garminnz told me my performance was improving - 4 weeks ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 1 month ago
Good session on @gozwift this evening. First time up #boxhill and that false summit is a killer 🤣 🚴♂️ @gozwiftausnz - 3 weeks ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 1 month ago
Some more quality time on @gozwift @gozwiftausnz whilst finishing watching @superleaguetriathlon #amsterdam 🚴♂️🏃♂️🏊♂️ #coachray #QwikKiwi - 2 weeks ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 3 weeks ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 3 weeks ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 1 month ago
Lazy 20km through Paris on @gozwift @gozwiftausnz this evening 🗼🚴♂️ #QwikKiwi #coachray
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.